Get Our New App!

App StoreGoogle Play

Frog Pose – Mandukasana

Pose Summary

Frog Pose aka Mandukasana is a hip opening posture that gets very intense very quickly. Try to bring your awareness back to the breath when the physical sensations get intense. It is also important to be very mindful when getting out of this posture so as to avoid any injuries.

Yoga Collective - Frog Pose – Mandukasana


Step 1

Start on all fours in tabletop position. Shoulders are stacked over the wrists and elbows and knees are directly over the hips.

Step 2

Widen the distance between the knees as much as you can without straining. The knees are bent at 90 degrees and the inner arches should be touching the earth and the toes pointing away from the body. 

Step 3

On an exhale, bring the forearms down to earth. The elbows are shoulder distance apart. Shoulders are directly on top of the elbows.  Palms of the hands are on the earth and the fingers spread wide. 

Step 4

On an inhale, lengthen the spine. Reach the crown of the head forward and the tailbone back in the opposite direction. 

Step 5

Engage the core by gently drawing the navel in and up towards the spine. Soften the heart and torso towards the earth while simultaneously drawing the hips back and down.  

Step 6

If you start to feel this posture intensely, simply bring your focus back to the breath. Deepen and slow down the breath. 

Step 7

To release this posture, lift the forearms off the earth and the place the palms of the hands on the ground. Walk the hands back towards the hips as you gently bring the soles of the feet together in back of you. Bring the knees together and sit the buttocks on the feet.


  • Stretches the hips, groin , inner thighs, shoulders and chest 
  • Promotes digestion 
  • Therapeutic for constipation 


  • Back ,hips, or knee injury 
  • Pregnant women
  • Recent surgery of the abdomen, chest, knees or legs